Commando Pull-Up — how to, muscles worked, alternatives

How to do the Commando Pull-Up

Grip the bar with hands close together, one in front of the other.
Hang with straight arms, feeling your shoulder blades drop slightly downwards.
Pull yourself up until your chin clears the bar, head to one side.
Slowly lower yourself until your arms are completely straight.
Switch the side of your head with each rep.

Full technique — 8 steps

Stand under the bar so it runs from front to back above your head.
Grip the bar with both hands close together, one in front of the other, palms facing each other.
Hang with arms straight, knees bent, and ankles crossed behind you.
Set your shoulders down away from your ears before starting the pull.
Drive your elbows down and pull your head up past one side of the bar.
Continue until your chin clearly passes the bar.
Lower yourself until your elbows are fully straightened again.
Pass your head on the other side of the bar on the next rep.

Common mistakes

Kipping the legs to start
Stopping short of straight arms
Shrugging shoulders during the pull
Craning neck over bar
Passing the same side every rep

Form cues

Start from straight arms
Drive elbows down
Keep shoulders down
Keep hands close together
Switch sides each rep

Compared with similar variants

	Commando Pull-Up	Pull-Up	Chin-Up	Assisted Pull-Up
Level	Advanced	Intermediate	Intermediate	Beginner
Technique to learn	moderate	moderate	moderate	easy
How tiring	moderate	moderate	moderate	moderate
Shoulder	moderate	moderate	moderate	low
Elbow	moderate	moderate	moderate	low
Equipment	Pull-up bar	Pull-up bar	Pull-up bar	Assisted pull-up machine

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Bench Assisted Chin-Up 35% of bodyweight
Easier Pull-Up 100% of bodyweight
This exercise Commando Pull-Up 105% of bodyweight

Too hard for now? Start with the Pull-Up.

Quick answers

What muscles does the Commando Pull-Up work?

Primary: Lats 9/10, Biceps 8/10. Also works: Upper back 6/10, Rear delts 5/10, Teres major 5/10, Forearms 6/10.

Which joints does the Commando Pull-Up load?

Shoulder: moderate, Elbow: moderate, Wrist: moderate. Shoulder — lighter options: Chin-Up, Assisted Pull-Up, Assisted Chin-Up.

When should I do the Commando Pull-Up in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

How many sets and reps of the Commando Pull-Up?

Strength: 3–5 sets of 4–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 10–15 reps, rest 1 min, 3–4 reps in reserve.

What can I do instead of the Commando Pull-Up?

Cable machine: Single Arm Half Kneeling Cable Lat Pulldown, Dual Cable Lat Pulldown. Machine: Lat Pulldown, Lat Pulldown (Close Overhand Grip). Suspension trainer: Suspension Trainer Chin-Up. Resistance bands: Band Assisted Chin-Up, Prone Resistance Band Superman Lat Pulldown.